3 Rounds Not Timed:
5 Over Head Squat 45#
5 Narrow Clapping Push-ups
5 Over Head Squat 45#
5 Narrow Clapping Push-ups
Dynamic Warm-up
WODs:
Strength:
Press or Close Grip Bench 3x3 or 3x5
MetCon:
For Time:
12 Ring Dips 40#
6 Burpees
9 Ring Dips 40#
12 Burpees
6 Ring Dips 40#
18 Burpees
3 Ring Dips 40#
24 Burpees
*If you have a 20 or 40# vest, and you can handle it, wear it the entire workout instead of doing weighted ring dips. Failure to complete WOD in under 10 minutes is a 50 Burpee penalty.6 Burpees
9 Ring Dips 40#
12 Burpees
6 Ring Dips 40#
18 Burpees
3 Ring Dips 40#
24 Burpees
Endurance:
Rest
Rest
Pics: Crucified by lunges...
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